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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Week 108 - Friday

    by , October 24th, 2014 at 01:55 PM (After a long rest)
    I had a better night of sleep last night but still felt rough when I woke up for practice this morning. I think the insomnia on Wednesday night combined with a tough weight and dryland workout finally caught up with me.

    Todays workout was a mix of endurance and race pace swimming. I was whooped at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    6x(200 on 2:10, 2x50 back at 90% on 1min, 50 easy on 1min)
    100 easy
    12x25 underwater on :40
    12x25 100 race pace(12) on :40

    Warm down
    200 easy

    I felt terrible on the 200s but unintentionally descended(as I usually do on sets like this) from 2:03 to 2mins. The 50s back I was holding 32s. On the under water work I was trying to relax but found these hard today. The race pace 25s I was holding 12s. Once again I was really tired when I was done today and I am really looking forward to an early night of sleep tonight.

    I am swimming 100scy butterfly this weekend at a kids meet. My daughter is also swimming and its her first attempt at a number of events. Her lineup is a little more challenging than mine and she is swimming 50 breast, 100 breast, 200 breast, 50 fly, 100 fly, 200 fly, 400 IM and 1000Free.
    Categories
    Swim Workouts
  2. Week 108 - Thursday

    by , October 23rd, 2014 at 10:11 AM (After a long rest)
    I had an awful night of sleep or lack of sleep last night. My insomnia struck at 12:45 and my brain started working and that was it for the night. This morning I was severely dragging my butt but I did make it to the pool/weight room and I did try. Today was not a good day.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    10x100 free with snorkel on1:30
    3x200 pull on 2:30

    My neck is still pretty tight to make matters worse.
    Categories
    Swim Workouts
  3. Week 108 - Wednesday

    by , October 22nd, 2014 at 08:38 AM (After a long rest)
    I had another good night of sleep but woke really tired. Work has been quite busy recently and as is usual this time of the year there is a lot going on; along with normal work activities we have planning for next year which includes objectives, financials, etc. through into the mix commitments related to my parent company that randomly appear on my calendar and life is pretty hectic.

    I also know know I have been pushing the weights hard and these tend to have a two day negative affect on me, which based on our schedule means I am pretty torn down all week. Still only another month and I start to taper for spms. Can't wait.

    Todays workout was 200 race pace work.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    100 easy while everyone else finished

    Main sets
    8x50 streamline back kick on 1min
    6x100 on 1:40, odds free with snorkel and cardio cap, evens IM
    16x50 on :55 at 200 race pace(26/27)
    100 easy
    6x100 on 1:45 perfect free active recovery
    3x50 kick fast on 1min

    Warm down
    100 easy

    The kink in my neck was still there today and as best as I could I tried putting it out of my mind, however it was hard to do this. The streamline kick I was holding 40s. On the 100s we were told to get our heart rates up so I went 1:03s on the free and 1:11,1:09,1:08 on the IMs(the IMs felt good). On the race pace 50s I held 26highs throughout and like last week this felt really hard. We are dropping the send off and I suspect I will struggle to hold this pace on a :50. These definitely get tougher from about 8 onward. On the 100 perfect stroke I swum these very easy, and then on the fast kicking I went 36,37,37. I was so tired today after practice I felt like I was moving in slow motion. Even now as I write this I feel really tired.
    Categories
    Swim Workouts
  4. Week 108 - Tuesday

    by , October 21st, 2014 at 01:10 PM (After a long rest)
    I had another good nights sleep and woke feeling pretty good this morning, other than a slight twinge in my neck. This morning was lifting followed by a 2000 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round

    Swim

    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins
    6x100 swim on 1:30
    300 easy

    After weights my kink in the neck was pretty tight but it felt much better after the swim despite some discomfort when I turned my head to breath.
    Categories
    Swim Workouts
  5. Week 108 - Monday

    by , October 20th, 2014 at 01:51 PM (After a long rest)
    I had another good night of sleep and felt pretty good this morning. Saturdays workout was rough and yesterday I was realty sore, but today despite some muscle stiffness until I warmed up I felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    9x300 pull with bouy on 4:30 big descend 1-3
    100 easy
    4x(2x50 kick on 1min, 1x50 at 200 race pace on 1min)

    Warm down
    4x50 easy on 1min

    On the descending 300's I don't believe we have ever had so much rest and as a result I was able to some really quick swims today. On round 1 I went 3:12, 3:05, 2:57, Round 2, 3:07, 3:02, 2:57, and round 3 3:05, 3:00, 2:57. After the 100 easy I kicked pretty strong but relaxed and was holding 40-42's on the 50s kick and then went 27s on all the race pace 50s. I was really pleased with how I swum today and really pleased with how I recovered from Saturday.
    Categories
    Swim Workouts
  6. Week 107 - Saturday

    by , October 18th, 2014 at 12:59 PM (After a long rest)
    I had a great nights sleep last night and woke looking forward to our 500 race pace practice. Since we started doing this it has become the hardest set we do but in a sick way it's fun. I also feel that I have an end goal that directly relates to this set. We are not doing usrpt but we are definately doing race pace training. We have adopted some aspects of usrpt such as the approach being to swim to failure, but we have adapted the approach. I like the race pace work and may even try to go further with this at the end of this training cycle and ahead of nationals. Today's workout was:

    Warm up
    800 reverse IM twitch
    12x50 kick on :55
    12x25 open, close, easy, fast on. :40

    Main set
    16x100 on 1:45 swum at 500 race pace(57). At fail skip one and jump back in.

    Warm down
    6x50 drill swim on 1min
    500 easy swim in the baby pool

    I felt a little disoriented on the first 800 this morning but this feeling passed pretty quickly. Their is no other way to describe the main set other than "brutal". Today I went out a little hard on the first two going 56s, but then settled into 57s and held this until #12 where I went 59. I skipped 13 and then finished out the set going 57s. This is one more than I achieved last week. Progress! I feel like this set is 90% mental and 10% physical. As I caught myself shortening my stroke I had to really fight the desire to stop and instead focused on a longer stroke. I was mad at myself on 12 because I had a crumby turn at 25 and probably fell off the pace because of this. When I was done I was shaking so badly I could not immediately get out of the pool and decided to do a longer active recovery swim in the baby pool. This helped enormously.

    After swimming a group of us dried off and lifted for about 75 minutes. We did:

    10 minutes on vasa swim trainer done as 2mins on, 30 seconds off
    2x5mins of abs done as 45 seconds on, 15 off, with 1 minute between rounds. We did flutter kick, planks, leg extensions, crunches, flutter kick
    3x(10 reps on bench with 50lb free weights, leg press with 2x45lb, bench dips, bicep curls with 30lbs, lunges with 2x20lbs, lat pull downs)

    As we were finishing the weights workout above, Henry, the age group weight coach came over and suggested we do one super set with him. It's funny when guys get together the slightest insinuation that something can't be done or one of the guys dpsays he is going to do something and before you know it all the guys are doing it; macho pride I guess. Some guys did chest, shoulders, triceps, but I did back. The super set was basically a multi exercise repeated failure type set. On my back exercises I started with lat pull downs at 100lbs weight to failure, no rest straight into 80lb weight to failure, no rest straight into 60lb weight to failure, no rest straight into 40lb weight to failure, no rest straight into 20lb weight to failure. Each round we were changing hand positions from inside, to outside, wide, narrow, etc. no rest straight into hands under pull-ups using one foot band until failure, no rest straight into hands over pull-ups using one foot band until failure. When I was done my forearms were cramping and I could not open my hands. This feeling lasted at least 10minutes. One of our group(Bill) did two super sets which is just incredible to me. It's a 5-10minute non stop exercise set.

    I finished my workout off with one hour of yoga, which luckily was mainly stretching focused exercises today. This really helped me loosen up after all the lifting today.

    I will be very sore tomorrow.

    Updated October 18th, 2014 at 01:10 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Week 107 - Friday

    by , October 17th, 2014 at 08:39 AM (After a long rest)
    I got home around 7pm last night and had dinner with the family. Everyone was in form and dinner was nice. I had a good nights sleep and felt ok this morning; a little travel weary. I received a text this morning asking if I would get to the pool 30 mins early which I did. This mornings workout was hard.

    Warm up
    10x100 free descend 1-10 on 1:30.

    Main sets
    6x(2x50 with fins on :30, 2x25 underwater on :30)
    100 easy
    16x25 100 race pace(12) on :45
    100 easy
    6x100 IM on 2mins perfect stroke
    100 easy
    8x75 fly,free,fly on 1:10

    warm down
    200 easy

    i held 25s on the 50s with fins but struggled doing the entire 25underwater. The race pace 100s I did good going mainly 12, but with at least 2 on 11 high. I am focusing on send offs and making sure I don't even start to move until 1 second before the send off. The IM send off was too generous in my mind and I tended to stiffen up between reps. After my groin problems from a few weeks ago I have not done breast, but this morning I did real IMs with my version of real breast(I tend to look like a wounded frog in the throws of death). I had no adverse reaction. I unintentionally descended the set dropping from 1:12 to 1:07. The last set of fly,free, fly was hard but I was getting about 20 seconds rest. I also managed to do fly on all of these as opposed to one arm fly.

    Next at weekend I am swimming the 100 fly at a kids B/C meet. I am entered on NT. Should be fun and I am curious how fast I can do a 100scy fly. It's another race I don't think I ever did. I recall doing 100m as a kid but I am pretty sure I never did a race in college.

    ---------

    We received an email from our school commissioner telling us that 6 families in our county have been quarantined due to Ebola. They said they were letting us know info as CDC made it available, but they don't know which schools in the district the kids in these families attend. They told us that all quarentine cases are low likelihood of Ebola and none are showing symptoms. This stuff is very scary.

    Updated October 17th, 2014 at 08:45 AM by StewartACarroll

    Categories
    Swim Workouts
  8. Week 107 - Thursday

    by , October 16th, 2014 at 01:24 PM (After a long rest)
    I drove from Indianapolis to Cincinnati late yesterday afternoon. Despite it only being a couple of an hour drive it wore me out. It rained heavily and incessantly for two hours. I ended eating salmon at a Bob Evans restaurant(a first for me) and it was surprisingly good. I turned in early and had a solid nights sleep. My plan was to join the masters on the University of Cincinnati campus this morning but when I got there, their was no masters workout despite local places in usms.org showing otherwise. I paid the $10 fee and swum in the public lands which was very good. I did not feel that great but I had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    4x100 kick on 2mins

    main set
    16x50 at 200 race pace(26-27) on 1min

    warm down
    6x100 easy

    i held 26high-27low today which was decent based on how I felt on this set. I almost quit at 12 but stuck with it and got through the set. We are going to have to either reduce the interval or swim more 50s to really push this set. I think by year end we may do both. USRPT indicates 20seconds rest on 50s so that would be on a send off of 45-50 so I think dropping my interval will likely cause failure. I don't know how anyone comes close to 30x50 at 200 pace. I will continue to push our race pace sets and see where I am at the end of the year.
    Categories
    Swim Workouts
  9. Week 107 - Wednesday

    by , October 15th, 2014 at 08:40 AM (After a long rest)
    Yesterday morning I had an early flight from Dallas to Indianapolis and as such had to miss morning practice. I have tended to arrange my flights to accommodate a practice before I leave recently, but alas east coast travel and the time difference make that a challenge. After landing late morning I had two meetings yesterday which finished about 4pm, which gave me time for a short 45 minute dryland workout before my dinner meeting. As such I did 20 mins of ab work consisting of 4 rounds with 1 min inbetween rounds. Each round I did leg lift, planks, crunches, 1 arm and 1 leg planks, leg kicks). I did each exercise as 45 seconds on and 15 rest. I then rode a stationary bike for 15 mins and finished with a 10 minute stair master(max level).

    This is morning I swam at IUPUI. I get goose bumps everytime I swim here and so many good memories from a Big 10s and NCAAs come flooding back. They have yet to do the remodel that has been rumored but I did substantiate the rumor and they are planning on modernizing this spring. I swam with about 10 other masters this morning. The workout was primarily aerobic pace work.

    Warm up
    500 free with snorkel
    4x50 kick on 1min
    300 closed fist drill
    100 easy
    4x50 build each 50 on 1min
    6x125 pull on 2mins

    Main set
    this was a go as far on a specific time where each swim dropped 5 seconds. I did
    125 on 1:30
    125 on 1:25
    125 on 1:20
    100 on 1:15
    100 on 1:10
    100 on 1:05
    100 on 1min
    75 on :55
    75 on :50
    50 on :45
    50 on :40
    50 on :35
    25 on :30
    25 on :25
    200 easy

    Warm down
    6x100 pull with 15 seconds rest

    nothing really special to write today about my times. I felt pretty stiff and sluggish but was able to go down to the 1min on the 100. Longer than we have been swimming lately and I had to miss race pace 200 day. I am heading to Cincinnati tonight and plan on swimming at the University of Cincinnati tomorrow morning. I head home tomorrow night.

    Updated October 15th, 2014 at 08:52 AM by StewartACarroll

    Categories
    Swim Workouts
  10. Week 107 - Monday

    by , October 13th, 2014 at 08:57 AM (After a long rest)
    We had storms come through last night and my older dog was howling as the storm came through. Needless to say we did not have a good nights sleep in the Carroll house last night. It felt like I was just going off to sleep when my alarm went off. My wife tried her hardest to persuade me to skip practice but I stuck to my guns and headed to the pool. Today's workout was really hard. This was one that one of our senior swimmers who is now a freshman at Texas(Jared Butler - watch this name because he is going to be a super stud) brought back with him on his first trip home of the semester. All the age groups have been doing this one andit was the masters turn this morning. It looks like an innocuous workout but is really hard if you swim it hard.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on :45

    Main set
    2x(3x300 on 4 mins descend 1-3, 3x200 IM descend 1-3 on 3:30, 3x100 AFAP on 2mins) round 1 the 100s are free and round 2 they are stroke

    Warm down
    200 easy

    i was flying on the 300s and in hindsight probably went too fast on round 1 of the main set going 3:05, 3mins, 2:55. On the 200 IMs I am still avoiding breast due to my groin strain a few weeks ago(although I am feeling much much better, another week and I will add breast back in) and I went 2:20,2:17,2:15 doing back instead of breast. The free 100 AFAP I went 57,57,56. We went straight into the second round which was much tougher especially on the back of AFAP 100s. The 300s on round 2 I went 3:15,3:10,3:06 and I was hurting on #3. The IMs on round 2 hurt even more than round 1 and I went 2:25,2:22,2:17. The 100s AFAP on round 2 I did back and went 1:02, 1min, 1min. I was only able to do these this fast because I had one of my training partners in the next lane doing free and I tried chasing him down. He seemed to just beat me on each 100 but I was really happy with these 100s. We tend to do a longer workout on Mondays and it's not uncommon for us to have a 3k main set. This main set was 3600 but it felt twice as long. I am still muscularity sore from last week and Saturdays workout is going to be in my muscles for a few days.

    I am off to Indianapolis and Cincinnati with work tomorrow through Thursday. I am traveling tomorrow and will try to do dry land at the hotel but will be swimming at IUIPUI on Wednesday and I am hopeful I can swim at the University of Cincinnati on Thursdsy morning. I am not sure if I am able to get a rec swim in so may have to skip our 50s at 200 pace this week.

    Updated October 13th, 2014 at 09:07 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Week 106 - Saturday

    by , October 11th, 2014 at 12:08 PM (After a long rest)
    I had another good nights sleep last night. My legs were still sore but much better than Thursday. Today was our 100s at 500 race pace and this set hurt really bad today.

    Warm up
    16x50 on :50 swum as kick with snorkel, swim

    Main sets
    500 free breathing every 3 on odd and every 5 on even going under 6mins
    16x100 on 1:45 swum at 500 race pace(57)
    100 easy
    12x25 perfect stroke on :45(I was bored and ended up going on :30)

    Warm down
    200 easy

    Unlike last week where I did not fail, this week I held 57s to my feet(Tom added this in just to make it that much more fun��). I felt pretty horrible from the get go today and had to work hard to get on pace. I swam to failure at 11 and then rested 1 and then got back on the pace and made the rest. This is a deceptively hard set and it's going to be interesting to see how much I improve on this set over the next few months. I was disappointed I failed today because I really feel I should be able to get to 16 without failure.

    There was a meet at the pool today so we swam from 5:15-6:30 and as such I had almost 2 hours between finishing my swim and when I headed to yoga, so ended up doing a really long weight and dryland workout today. The senior swimmers strength coach Henry was looking for volunteers to test out a new workout he had created based on Apollo Ono's workouts where you do a fatigue set followed immediately by high strength set, followed by a sprint set. I volunteered a group of our masters to assist Henry; it was fun. The workout was about 9 stations where each station was 3 exercises. The workout lasts about 18-20 minutes and it was non stop. When we were done I was dripping wet and really tired and sore. After this I did 15 mins on the vasa swim trainer followed by 15 mins of abs followed by 3 rounds of our Tuesday/Thursday weights workout.

    After weights I headed to yoga and did an hour of basic yoga which again kicked my butt. I am trying my hardest to listen to the specific exercise and stretch and do it as instructed rather than just doing it my way. What I am finding is there is a wrong way(which is easy) and a hard way(which is right) to do the exercise. I am trying as best as I can to do the exercise the right way which highlights how inflexible I am. However, I do feel like I am getting better but it's slow improvements.

    3.5 hours of workout was a big exception today. The past two weeks I have been about 2/3 of my pre world's yardage and I would say 1/3 more intensity. Generally I like the race based training but it's really hard.

    Updated October 11th, 2014 at 12:46 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Week 106 - Friday

    by , October 10th, 2014 at 10:57 AM (After a long rest)
    I had a massage last night and I swear TC used everything in his locker including a baseball bat on my back and legs(just kidding). I went in sore and after 90mins I came out even more sore. This drank a lot of water before I went to bed and to my surprise I did not wake up all night and this morning I felt much better. Today we did a 100 race pace set and I felt pretty decent.

    Warm up
    400 free with snorkel
    6x50 catchup on :45


    Main sets
    10x100 free in 1:20 with snorkel and cardio cap holding sub 1:05s
    100 easy
    12x50 kick on :55
    4x(4x25 on :45 at 100 race pace, 2mins vertical kick(45 seconds flutter kick, 30 seconds of fly kick, 45 seconds flutter kick, 50 easy)


    Warm down
    4 x50 easy perfect stroke swum touch and go


    I was very sore today and felt pain in my groin during the warm up. This eased as I got warm but I am sure I am feeling this due to lunges in our weights session in Tuesday and Thursday. I may have to find another exercise instead of lunges or lift lighter until this tweak goes away. After the warmup I felt pretty decent and on the 10x100s I held 1.03-1:04s and felt pretty good. The kick I was holding 42-43s. The race pace work I held 12s on the 25s(to a hand touch). The kick was hard and I worked on staying high in the water with my head looking forward instead of up which makes it harder to kick. This was a hard set.


    Sent from my iPhone
    Categories
    Swim Workouts
  13. Week 106 - Thursday

    by , October 9th, 2014 at 07:20 PM (After a long rest)
    I had a good nights sleep last night but woke up stiff and sore. I never understand how I hurt more the second day after a lift than the first day. I always spend a lot of time warming down and stretching after I lift and it still hurts the second day. This mornings lift was brutal trying to loosen up. It took me until the end of the first round of weights to stop hurting from Tuesday. Today a group of us did the same workout as Tuesday.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 on 1:30 done as 3 with snorkel and cardio cap and 3 with paddles on holding 1:03
    400 easy
    Categories
    Swim Workouts
  14. Week 106 - Wednesday

    by , October 8th, 2014 at 08:41 PM (After a long rest)
    Yesterday's new weights really hit home last night and to say I was sore is an understatement. I woke this morning and my legs were mush. Despite feeling less than chipper this morning I headed to the pool excited about trying some race pace work today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x200 on 3mins, odds free with snorkel and evens IM
    16x50s at 200 race pace on 1min(goal time 26)
    100 easy
    12x50 perfect free on 1min
    6x75 kick with fins on 1:15 swum easy, under,water, fast

    Warm down
    100 easy

    The 200s were intended to get my heart rate up and I went 2:10 on the frees and 2:20 on the IMs. My heart rate was up! I held 26s on all of the 50s. We will be dropping the time to :50 ala usrpt and continuing to failure. Despite this not being a usrpt set it was a tough set and it was good swimming at race pace. After the first few I hit a good rhythm and did not feel like I was at my failure point. I think the same set at :50 will be very difficult. The rest of the workout was basically a long warm down. As I write this I am very sore both from weights and this mornings swim. I am not looking forward to lifting in the morning.
    Categories
    Swim Workouts
  15. Week 106 - Tuesday

    by , October 7th, 2014 at 08:34 AM (After a long rest)
    Today we started the new Tuesday and Thursday routine of lifting for an hour in the morning followed by 30 mins of swimming. The new lift program is different to before and I found it very hard this morning.

    10 mins of vasa swim trainer done as 2 mins hard, 30 seconds easy x 4, no rest between transitions
    10 mins of abs done as 2x(45 seconds, 15 seconds off, flutter kick, crunches, planks, 1 arm 1 leg planks, flutter kick) no rest between rounds
    3x(bench, leg press, bicep curls, dips, lunges, pull ups) with 12 reps per exercise.

    Swim
    400 free with snorkel
    6x50 drill on :45
    6x50 kick on :55
    6x100 with snorkel and cardio cap on 1:30 holding 1:05
    400 easy

    i was like mush when I got in for the swim but started to feel better as the swim went along. I felt ok at the end.
    Categories
    Swim Workouts
  16. Week 106 - Monday

    by , October 6th, 2014 at 10:02 PM (After a long rest)
    I had a good nights sleep last night and was a little tired and sore from yesterday. Luckily today was a recovery workout consisting of moderate yardage but low intensity.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 free on 1:20 with snorkel and cardio cap
    3x500 pull on 6mins
    100 easy
    12x50 drill build by 25 on 1min
    12x75 kick on 1:30 descend 1-3

    Warm down
    100 easy

    i swam smooth on the 8x100s and comfortably held 1:05s. The 500s I again felt pretty smooth and held 5:25s. The 50s drill build I focused on hand entry and my turns, streamline and breakout. The kick I went 1:05,1min, :55-:57 as my descend. I was doing great until the last round where I dropped from :55 to :57. I am looking forward to weights and a shorter swim tomorrow.
    Categories
    Swim Workouts
  17. USAS North Texas Division 2 Level 3 Meet

    by , October 5th, 2014 at 05:47 PM (After a long rest)
    First it's weird now how these meets are named. They used to be so and so meet but now they have this division level business. Anyhow today I had a USAS meet at my home pool in Rockwall. My daughter swam both days in the afternoon and I decided to just do the one session this morning where I signed up for the 200 back and the 500 free. I did not realize how fast the meet would run and it seemed like I had no rest after the 200 back before the 500 free. In reality I probably had an hour, but it did not feel like it. Despite being very stiff and sore from yesterday I had a great meet and I was very pleased with how I swam.

    200 back - 2:02.39 splits 28.73, 31.17, 31.61, 30.88.
    500 free - 5:01.26 splits 27.0, 30.4, 30.7, 30.5, 30.6, 30.4, 30.4, 30.3, 30.5, 30.1

    The 200 back was 4 seconds faster than I swam last season and to the best of my knowledge is a life time best(I never swam this in college). I have yet to swim this event rested and shaved.

    I had optimistically hoped to go under 5mins on the 500 but alas I was just off. What was most exciting about both swims was the consistancy in my splits. This is a great time for this early in the season and I will take a lot of confidence from this swim going forward.

    My my daughter had an awesome day too, with big drops in her 200 back(8 seconds) and her 500 free(42 seconds). She dropped time on every event today which was exciting to see.

    Updated October 5th, 2014 at 06:06 PM by StewartACarroll

    Categories
    USA-S Swim Meets / Events
  18. Week 105 - Saturday

    by , October 4th, 2014 at 01:13 PM (After a long rest)
    My son had a friend over and my daughter had a hoedown at school. As the family activities went on around me I sat down for what I planned was 5minutes and the next thing I knew my wife woke me in the chair around 7pm and packed me off to bed. Even by my standards this was early. As I look back over the past month on my flog I have been tired and I think the stress of work, allergies and some tough workouts has been playing havoc on me. It was great getting a good nights sleep that lasted almost 10 hours.

    Today we we did a race pace set which will become a staple over the next few months. Today we did a fixed number of 100s but the plan is to do a 100 set on Saturdays until failure.

    Warm up
    16x50 drill swim with snorkel on 1min

    Main sets
    10x50 with snorkel on :35
    100 easy
    8x100 free on 2mins at 500 race pace
    200 active recovery
    6x100 on 2mins, odds 1 second faster than 500 pace, evens kick fast

    Warm down
    100 easy

    i felt really good during the warmup for a change. The 10x50s I started out feeling good but at #4 these started to become uncomfortable. I ended up holding :30s on these and finally around #8 they started to feel better again. The 8x100s my goal time was :58s and I went :58,:58,:57,:57,:57,:57,:57,:57. These were by no means easy but I felt consistent and strong throughout. On the next set I held :56s on the swims and 1:25s on the kick.

    After swimming I lifted pretty lightly doing the normal 3 rounds but went 80% on all rounds focusing on my upper body; inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions. i deliberately went light today due to swimming a meet tomorrow. I am swimming the 200 back and 500 free at a usas meet. My daughter is swimming two days in the afternoons, whereas I am swimming just the one session tomorrow morning.

    After lifting, I did my yoga class which absolutely crushed me physically today. I really have an appreciation for yoga and have really enjoyed the core and stretching associated with it....but it's the base class and it's kicking my butt. Heaven knows how bad I will feel when I go up to the next level. Maybe I will just stick with this level and concentrate on core and flexibility.
    Categories
    Swim Workouts
  19. Week 105 - Friday

    by , October 3rd, 2014 at 05:58 PM (After a long rest)
    I had a good night sleep and felt pretty good today. Today's workout was springy and pace oriented.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    20x50 kick on 1min best average
    20x25 with 10 squats at the start end and 10 dips and 10 push ups at the opposite end on 1min
    4x(2x25 AFAP stroke on :40, 50 kick with the last 12.5 AFAP on 1min) IM order(no breast with fly instead for me)

    warm down
    100 easy

    i held :37-38 throughout the kick set. The 25s were interesting and I hurt in places I did not know I could hurt, like my knee cap. The 4 rounds at the end I held 13-14 on the fly and back and 12s on the free. Today I felt good.
    Categories
    Swim Workouts
  20. Week 105 - Thursday

    by , October 2nd, 2014 at 06:06 PM (After a long rest)
    I was tired again when I woke this morning and realized when I woke up I went to bed intending to take my allergy pill but left it sitting on my bedside table. I was congested when I woke up but took the pill and seemed ok by the time I got to the pool. I lifted hard again last night. We are still doing our 3 rounds with 10,8,6 reps per machine at 80%, max, fail by round. Since I hurt my thigh and then my groin I have been primarily focusing on my upper body and my abs. Last night I did 15 minutes of Abs, which once again hurt pretty bad followed by 45 minutes of back and chest exercises.

    Warm up
    20x25 surf drill on :30

    Main Sets
    16x50 free on :40 with snorkel and cardio cap
    10x50 finger tip drag drill on 1min
    6x100 back on 3 mins AFAP
    6x100 kick on 2mins

    Warm down
    100 easy

    This one looks easy but it really was not. The 50ís I held 30s and as such was uncomfortably uncomfortable as opposed to comfortably uncomfortable. On the back 100ís I started out at 1:02 and dropped to 1:00 on the last two. On this type of set I always seem to start out ok after the first swim but by the end of the second 100 I am always hurting. Today was no exception. The 100s kick I went pretty easy and held right around 1:30s. I was pleased with the 100s back today.
    Categories
    Swim Workouts
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